According to researchers, the average life expectancy in the US has gone down for the second time since 2019. This is also the largest decline since World War II. Though many factors are linked to a longer lifespan, a healthy lifestyle has always been correlated to increasing life expectancy in men by 6.3 years and 7.6 years in women.
Scientists haven’t found an elixir for longer life, but they have all recommended a combination of habits and tips leading to that. So, is there a secret to a healthier life? According to several credible sources, here’s an easy-to-follow series of habits that may improve your quality of health and living.
10 Habits to a Healthier Life
Make a morning ritual
Studies say that a morning routine where you let your brain adjust to a new state upon waking up instead of rushing to everything you need to do helps reduce stress and mental fatigue. It is also proven to increase productivity as it is a good Kickstarter.
You can go for a run, do some quick stretches or simply make breakfast. You may also want to meditate or just in silence for a few minutes by your bedside or kitchen. It doesn’t matter what time you start your day; it really depends on how you start it.
Get yourself checked regularly
Consult your doctor about your overall health as there will always be aspects you might overlook. For instance, women’s health needs to be regularly checked as they age. Regular visits to your ob-gyne can detect problems early on, preventing serious conditions and lesser medical expenses in the future.
You may think it would take so much sacrifice, a great level of discipline, and motivation to attain a good quality of life. It sounds hard, but it doesn’t have to be. Proper professional guidance at Create Health and a few simple changes can go a long way.
Eat a Healthy Diet
There is not one type of diet that fits everyone out there, but following these would be a good start.
Consume less salt and sugar
According to Harvard Health, an effective way to cut back on sugar is to eat fresh fruit instead of buying and drinking juice. They also recommended using more herbs and other spices as an alternative to salt to reduce intake. Including more fish, seafood, and leafy greens in your meals for even a few ounces would result in great changes.
What you should be reducing in your diet is saturated fat found in animal based-products like beef, pork, and sausages. Taking more monounsaturated fat in your tuna, avocado, and olive oil will help improve your gut bacteria, lessen the risk of heart diseases and enhance overall nutrient absorption.
It is an understatement to say that drinking plenty of water can do many good things for you. Getting hydrated can help you lose weight, regulate your blood pressure, improve blood circulation, and protect your vital organs.
Staying alcohol-free improves memory function and boosts your immune system. You would also be avoiding serious liver problems that can cost you thousands of dollars in healthcare.
The Physical Activity Guidelines for Americans recommend at least 150 minutes of intense activity each week. You can start small by having 20 minutes of combined physical activity every other day. This can boost your circulation and also helps you sleep better.
Reduce screen time
Take time to put your phone down. You can take a walk or even make conversations with people around you. These small habits will lessen your exposure to blue light wavelength affecting your brain’s melatonin production for good sleep quality.
Read at least 15 minutes a day.
Reading for just a few minutes daily improves your focus and ability to retain information. It also helps you sleep better and gives you a calming effect similar to when you meditate.
Get quality sleep
Researchers have found that a good night’s sleep restarts your body and refreshes your mind. Many organ systems are active during sleep and rely on its quality. It also improves your brain’s ability to process long-term memories.
Build positive relationships
Nurturing bonds with people who truly care and love you does good for your overall wellness. You should not only be watching out for your physical health, but mental and emotional health should also be your priority.